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Wednesday, March 27 2019

Strength: 1 Squat Clean + 1 High Hang Squat Clean + 1 below the knee Hang Squat Clean + 1 Split Jerk
Complete 5 sets of 1+1+1+1 increasing weight each set

Option 1: WOD: For Time
9-7-5
Power Clean 205/145
Ring Muscle-ups

 Option 2: WOD: For Time
15 Power Cleans 155/105
30 Ring Dips
10 Power Cleans 
20 Ring Dips
5 Power Cleans
10 Ring Dips

L3: 135/95
L2: 115/75
L1: 95/65

 

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Tuesday, March 26 2019

Stretch and Skill class at 7:15pm

WOD: In teams of 2, 35 minutes to finish;
80 Wall Balls 20/14
80 Toes to Bar
80 Cals
80 Goblet Squats 53/35
80 Double-Unders
80 KB Swings 53/35
80 Cals
80 KB Swings
80 Double-unders
80 Goblet Squats
80 Cals
80 Toes to Bar
80 Wall Balls

 

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Saturday, March 23 2019

 WOD: 19.5

                        33-27-21-15-9reps for time of:             

                       Thrusters 95/65

                        Chest to Bar Pull-ups

                        Time cap: 20 minutes

                     Please scale this appropriately!

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Wednesday, March 13 2019

 Strength: In 15 minutes build to a 3RM “Touch and Go” Power Snatch

 WOD: For Time (18 min cap)
40 Cal Bike/Ski or 50 Cal Row
30 Toes to Bar
20 Wall Balls 20/14
10 Deadlifts 225/115
5 Muscle-ups
10 Deadlifts
20 Wall Balls
30 Toes to Bar
40 Cal Bike/Ski or 50 Cal Row

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Tuesday, March 12 2019

Strength: Back Squat
70% x 3 reps
80% x 3 reps
90% x 3 reps
70%x Max reps til failure

Superset with:
Hip Thrusts x 5 reps (HEAVY)

WOD: 5 Rounds of
AMRAP 3
3 Hang Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 minute.

RX:
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110
Round 5: 175/115

Scaled: Keep the same weight the workout
L3: 115/75
L2: 95/65
L1: 75/55

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Monday, March 11 2019

Strength: Split Jerk
5 sets of 3 reps (climbing)

Superset with:
20 DB Rows (10 per side)

WOD: AMRAP 18
6 Push Jerks 135/95
7 Burpee Pull-ups
10 American KB Swings 70/53

Rx: 155/105
L3: 115/75
L2: 95/65
L1: 75/55

Accessory Work: 3 Sets
15-20 Lateral Raises

 

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Friday, March 8 2019

Strength: Bench Press
60% x 5 reps
70% x 5 reps
80% x 5 reps
60%x Max reps til failure
*20 Alt. Bicep curls in between sets

Followed by:
30-20-10
Hip Thrusts increasing in weight each set

WOD: For Time “Beach Season”
50-40-30-20-10
Russian KB Swings 70/53
Sit-ups

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Thursday, March 7 2019

           Don’t forget to sign-up to class prior to arriving. 

 WOD: Every 3 minutes for 30 minutes:
10/7 Cal Bike,Row, Ski
10 Toes to Bar
*3/2/1 Power Clean (climbing)

3 reps for rounds 1,2, and 3
2 reps for rounds 4,5, and 6
1 rep for rounds 7-10

Scaled to 5 light Power cleans working on form

 Accessory Work: Pick One
1. HSPU practice: 50 Strict, 100 kipping or 10 minutes of practice
2. 3 Rounds:
1 minute plank
1 minute side plank (right/left)